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Now let’s dive into the newsletter. Read 🔽 below. 

🪢 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Refeeding days

• Article Explained Simple: Drink water to lose weight

• Tips of the Day

• High protein Homemade Nutella recipe

Refeeding days

Now, let's talk about refeeding days.

If you're on a diet, you might have heard this term thrown around. But what exactly is a refeeding day, and why is it so beneficial?

In simple terms, a refeeding day is a planned increase in calorie intake, usually from carbohydrates, after a period of dieting.

It's like giving your body a little break from the calorie deficit and letting it enjoy some extra fuel = carbohydrates.

So why do it?

Well, when you're dieting, your body starts to adapt to the lower calorie intake.

Your metabolism can slow down, and your leptin levels (the hormone that regulates hunger) can drop.

By having a refeeding day, you're essentially telling your body, "We're not starving!" This can help boost your metabolism and leptin levels, making it easier to continue your diet without feeling deprived.

On top of that, it restores your glycogen stores in muscles which gives you strength and endurance in the gym.

But how do you do a refeeding day the right way? Here are three tips:

• Don't go overboard. A refeeding day isn't an excuse to eat everything in sight. Aim for a controlled increase in calories, focusing on healthy carbs like fruits, vegetables, and whole grains.

• Don't do it too often. Refeeding days should be strategic, not a weekly occurrence. Once every two weeks is a good starting point, but listen to your body and adjust as needed.

• Don't forget about protein. While the focus is on carbs, don't neglect your protein intake. Aim for a balanced approach to keep your muscles happy and your body functioning optimally.

Now, what should you avoid on a refeeding day?

• Don't use it as a cheat day.

• Don't overdo the fats. While healthy fats are important, they're also calorie-dense. Focus is on carbs.

• Don't stress about it. A refeeding day should be enjoyable, not stressful. Don't obsess over macros.

Refeeding days can be a game-changer when you're dieting.

They help keep your body and mind in check, making the whole process more sustainable.

Just remember to do it strategically, focus on healthy foods, and listen to your body. With a little planning and a positive attitude, you'll be crushing your goals in no time!

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Article of the Week

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3 tips to stay energised on a diet

Dieting can be tough on your energy levels.

When you cut back on calories, your body may not have the same fuel it's used to.

But just because you're watching what you eat doesn't mean you have to feel sluggish all day.

There are ways to maintain your energy while sticking to your diet plan:

1. Don't skip meals
   
   It might seem like a good idea to cut out meals when you're trying to lose weight, but this can actually backfire.
   
   Skipping meals can lead to low blood sugar, which can leave you feeling tired and cranky.
   
   Instead, aim for smaller, more frequent meals throughout the day to keep your energy levels stable.
   

2. Choose the right foods
   
   The types of foods you eat can have a big impact on your energy levels.
   
   Focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and complex carbohydrates. These foods provide sustained energy without the crash that comes with sugary or processed snacks.
   

3. Stay hydrated
   
   Dehydration can zap your energy fast.
   
   Make sure you're drinking plenty of water throughout the day, even if you don't feel thirsty.
   
   Aim for at least 8 glasses a day, and more if you're exercising or spending time in the heat.
   
   You can also get hydration from other sources like herbal tea or water-rich foods like cucumbers and watermelon.

Vote below to choose the diet for next week’s recipe

Homemade High Protein Nutella Recipe (makes 16 servings)

There is something nostalgic about a Nutella toast for breakfast.

This recipe is higher in protein and you can eat it with low calorie bread.

And unlike the actual Nutella and bread, this breakfast is very filling.

Enjoy this homemade recipe!

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 120 kcal

• Protein: 4 g

• Carbohydrates: 10 g

• Sugars: 6 g

• Fat: 8 g

The Ingredients

• 300g hazelnuts (2 cups)

• 60g chocolate protein powder (1/2 cup)

• 30g unsweetened cocoa powder (1/4 cup)

• 120ml maple syrup (1/2 cup)

• 120ml almond milk (1/2 cup)

• 1 teaspoon vanilla extract

• 1/4 teaspoon salt

The Instructions

1. Roast the Hazelnuts:

   • Preheat your oven to 175°C (350°F). Spread the hazelnuts on a baking sheet and roast for 10-12 minutes, until they are golden brown and fragrant. Let them cool slightly.

2. Remove the Skins:

   • Place the roasted hazelnuts in a clean kitchen towel and rub them together to remove most of the skins. It’s okay if some skins remain.

3. Blend the Hazelnuts:

   • Transfer the hazelnuts to a food processor or high-powered blender. Blend until the hazelnuts form a smooth, buttery paste. This may take 5-10 minutes, and you may need to stop and scrape down the sides occasionally.

4. Add Remaining Ingredients:

   • Add the chocolate protein powder, unsweetened cocoa powder, maple syrup, almond milk, vanilla extract, and salt to the hazelnut paste. Blend until smooth and creamy. If the mixture is too thick, add a little more almond milk, a tablespoon at a time, until desired consistency is reached.

5. Store and Serve:

   • Transfer the high-protein Nutella to a clean jar with a lid. Store in the refrigerator for up to two weeks.

Better than the actual Nutella!

Vote for the next week’s Recipe by clicking the button below

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